If you're one of the thousands of Central Texans preparing for Autumn or winter races, you're mixing various tempo runs and long runs in your weekly schedule. While these will help get you to the finish line, there are some additional tips and drills that can help improve your technique. By improving the efficiency of your technique, you'll be less prone to injury and use less energy per stride. This may not contribute to much savings in a 5K race, but spread over longer distances it could be the difference between an enjoyable race and one filled with discomfort or injury.

Most elite runners incorporate drills into their weekly routine. "By exaggerating the range of motion during the drills, the range is increased. This will improve the body's biomechanics over time," says Ruth England, co-founder, coach and curriculum director for Rogue Training Systems, a Texas based source for athletes involved or interested in running, biking, swimming, triathlons, marathons, and overall health and fitness.

Over time, your stride can become inefficient. If you've recently been injured, you may be favoring one side or another or maybe there's an imbalance of muscle strength. Drills can help to return the running stride back to it's basic form.

Listed below are some basic drills you can do to improve your strength and running technique. They are also a good way of breaking up the monotony your training. Start at a slow speed and concentrate on proper technique. Once they become easy at a slow speed, go faster for a better challenge. Rogue Training Systems provides online video examples of the drills so you can gauge the speed and technique. "If you've just started your fitness program, you'll want to walk through these," advises Ruth. "Increase the length of the drill and the amount of explosive movement gradually over time."

Distance: Start at 15 yards for each exercise and progress up to 100 yards. Be careful not to over do these drills. Use the drills at most once to twice a week.

Side to Side - Begin facing sideways with feet together. Proceed down a straight path moving feet approximately shoulder width apart. Feet should be turned in slightly. Keep hips and shoulders straight ahead.

Over Unders/Braiding/Grapevine - Begin facing sideways shoulder width apart. Cross one foot over in front of the other, step out, and then cross the foot behind and step. Hips should pivot at each movement. Try to keep a steady rhythm with your steps.

Buttock Kicks - Begin facing forward down a straight path. Use hamstring to lift knees, staying on the balls of your feet. The heel should pull towards the buttocks.

Backwards Walking/Running - Walk/run backwards down a track (or straight path), focusing on pulling heel backwards to next step, without over-reaching your stride. You should push off the balls of your feet during this drill.

Skips - Begin facing forward down the track. Opposite arms should move with opposite legs in a skipping motion.

Practically anyone can run but it takes concentration and effort to run well. Runners who have good technique are more efficient and better balanced. Here are some guidelines from Seton Rehabilitation Services of what to concentrate on as you try to improve your form. DO NOT TRY TO CONCENTRATE ON ALL OF THESE AREAS AT THE SAME TIME. Pick one or two areas and once this feels more natural move on to another area.

Head: Your head should be erect and fairly still, with your eyes focused forward to a point on the ground about 30-50 feet in front of you. Avoid moving your head side to side as you run.

Shoulders: Your shoulders should be level, not rounded forward or pulled back. They help to drive your stride.

Arms: Your elbows should stay bent about 90 degrees throughout the running cycle with your arms swinging loosely by your side. Your arm swing should match your stride. The faster your stride the more your arms will swing.

Hands: Your hands should be held in a relaxed fist with your thumb resting gently on your index finger.

Trunk: Your trunk should be held in a good upright posture with a slight forward lean. Avoid excessive rotation in your trunk. This will only put more strain on your back muscles and hips.

Hips: The hips are the driving force behind your running. They should move forward with little to no sideways movement.

Knees & legs: At impact your knees should bend slightly to absorb the shock of the ground with little to no sideways movement. Allow your knees to bend freely when you push off. The faster the pace the more your knees will bend after push off.

Feet: You should try to land on the front part of your heel. This will reduce the stress on the heel and keep your momentum moving forward. Your feet should also land quietly when you run. Try to listen to your feet when you run. You'll be surprised what you hear.

If you have one or more injury symptoms, you may benefit from a sports medicine consult. Ask you physician about a referral for a thorough individual assessment at one of our convenient sports medicine sites. Should you need treatment, we can provide a wide variety of therapies tailored to your needs.

CENTRAL:
Brackenridge Hospital
(512) 324-7600

Seton Medical Center
Outpatient Rehabilitation
(512) 324-1875

NORTH:
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Sports Medicine & Hand Therapy
(512) 324-6070

Seton Cedar Park
(512) 324-5320

Seton Pflugerville
(512) 324-5352

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Seton Southwest
(512) 324-9070

SURROUNDING AREAS:
Seton Highland Lakes
(512) 715-3055

Seton Highland Lakes at Marble Falls
(512) 715-3055